Thriving Through Menopause: A Personal Journey of Nutrition and Wellness

Before we dive into menopause and all that entails, I'd like to share some excerpts I truly appreciate by Sharon Blackie's book Hagitude:

“In our more distant past, as of course in many indigenous cultures today, female elders were respected and had important and meaningful roles to play. They are the ones who hold the myths and the wisdom stories, the ones who know where the medicine plants grow and what their uses are. They serve as guides & mentors to the younger generation”.

“Our old women are the dark heart of the forest, the stone womb of the mountain, immanent in the living land itself. They’re elemental beings: storm hags, fire keepers, grandmothers of the sea. They show us how to live when everything we thought mattered to us has been stripped away; they teach us how to stay rooted in the face of inevitable death. They teach us how to stand firm in the face of all culture’s bullshit and laugh”.

“What would it mean, instead of being an elderly woman, to be an elder woman? Because to be an elder implies something rather different – it implies authority. So, how do women transition from becoming elderly to becoming elder?”

“Carl Jung In the 1st half of the 20th century, most depth psychologists have argued that the journey into elderhood is a spiritual passage above all, and the purpose of the second half of our lives is to grow into the person that we were always mean to become”.

Thriving

Let’s talk about perimenopause and menopause—words that often bring mixed emotions. For some, it’s a time of uncertainty. For others, it’s an opportunity to pause, regroup, and take charge of their health. Wherever you fall on this spectrum, know this: menopause isn’t just an ending; it’s also a new beginning. With the right nutrition and lifestyle changes, this chapter can transform into one of strength, resilience, and empowerment.

This isn’t about overwhelming to-do lists—it’s about simple, manageable steps to help you feel your best. Because, let’s face it, life doesn’t come with an instruction manual for the big milestones, but it does come with opportunities to take control, one step at a time.

The Changes We Face

Menopause often sneaks up on us with symptoms like hot flashes, fatigue, irritability, and weight gain. It also comes with heightened risks for heart disease, diabetes, and osteoporosis. The hormonal rollercoaster can leave you feeling out of sync with your body. The good news? Small, thoughtful changes can make a world of difference.

The Goal: Healthy Nutritional Status

First, focus on balance. Maintaining a healthy nutritional status—think of it as your body’s “happy place”—is key. Keeping your BMI in the range of 18.5–24.9 kg/m² and balancing fat and muscle mass is the goal. If weight loss is on your mind, no need to go to extremes. A gradual reduction of 500–700 calories daily, paired with 1–1.2 g of protein per kilogram of body weight, can make a meaningful impact without being overwhelming.

Turning Food Into Fuel

Here’s how to make nutrition your ally during menopause:

• Stick to a Routine: Establishing a regular eating schedule helps the body feel safe, stabilizes energy levels and curbs cravings.

• Cut Back on Sugar: Replace simple sugars with fiber-rich options to sustain energy and balance blood sugar.

• Prioritize Protein: Include lentils, beans, chicken, or fish in your meals. Protein keeps muscles strong and metabolism humming. Aim for 1.0–1.2 g per kilogram daily, with half of it from plant-based sources.

• Color Your Plate: Fill your plate with colorful fruits and vegetables—5 portions daily (300–400 g of vegetables, 200–100 g of fruit) to load up on vitamins, minerals, and antioxidants.

• Emphasize Whole Foods and Essential Nutrients

• Incorporate these essentials into your meals:

  • Legumes: Include beans, lentils, or chickpeas at least once a week.

  • Seafood: Enjoy two servings of fatty fish weekly, such as salmon or mackerel, for heart and brain health.

  • Healthy Fats: Use olive or avocado oil for cooking and dressings and reduce saturated fat to less than 10% of daily energy intake.

  • Fiber: Aim for 30–45 g daily from oats, whole wheat, and brown rice to support digestion and insulin sensitivity.

  • Nutrients to Prioritize: Calcium, vitamin D, vitamin C, Magnesium, and B vitamins to strengthen bones and immunity. Omega-3s and probiotics also benefit heart and gut health.

Lifestyle Adjustments for Longevity

It’s not just about food. Lifestyle plays a huge role in managing menopause:

• Get Moving: Regular physical activity—whether it’s walking, dancing, swimming, or strength training—can reduce hot flashes, boost mood and strengthen bone health.

• Sleep Matters: Rest is crucial for both mental and physical well-being and keeps our cortisol levels in check.

• Avoid Smoking and Limit Alcohol: Both can exacerbate symptoms and increase health risks.

• Hydration is Key: Don’t underestimate the power of drinking enough water daily, add electrolytes like a pinch of sea salt and lemon juice.

• And here’s a little secret: even small changes can have a big impact. For example, losing just 5 kilograms can improve hot flash tolerability by up to 30%.

Moving Forward

By 2030, it’s estimated that 1.2 billion women worldwide will experience menopause or perimenopause. That’s a shared journey, but it’s also deeply personal. What works for one woman might not work for another, and that’s okay. The key is to listen to your body, seek guidance when you need it, and celebrate small wins along the way.

So, here’s to you—strong, capable, and ready to embrace this new chapter. Let’s thrive, not just survive. After all, menopause isn’t the end of your story; it’s just a new beginning, and you have everything it takes to write it beautifully.

References:

Erdélyi, A., Pálfi, E., Tűű, L., Nas, K., Szűcs, Z., Török, M., Jakab, A., & Várbíró, S. (2023). The Importance of Nutrition in Menopause and Perimenopause-A Review. Nutrients, 16(1), 27. https://doi.org/10.3390/nu16010027